2-03-2011

So today I just warmed up, rolled out, and stretched. I am planning on going to a meet saturday and want to feel fresh for this one. I really want to jump 16'+ from my 5 step on Saturday. I know I can do it. I just need to get good consistent jumps in. I will keep you posted on how it goes. Good luck to everyone that has a meet this weekend!

2-02-2011 Drills

Greetings! Sorry for posting so late. I have been trying to upload today's video to youtube but it is not working right now. I will try posting it later. Today was supposed to be a vault day but we could not vault because the pit has not been set up outside yet. So I did a few Mini Hurdle drills with and without a pole today, but with this drill I take my first two steps with out hurdles. I need to get more consistent with my first two steps. I also did a few ring swings today. I am focusing on thinking about my drive knee and my left foot coming back over my shoulders. I was pretty tired today because I stayed up late last night. I hope to start getting to bed earlier and really start fine tuning my diet. I am going to try and eliminate Dairy and as much sugar as possible. This will start to give me more energy and just feel better. I will be working my way into this diet and then start to get more and more serious about it. I really think diet is over looked in a lot of athletes training and it shouldn't be. I am going to try and make steps towards a well rounded diet. 

                                                                   

2-01-2011 Sprint/Lifting/Circuit

Hello Everyone, I had a really good workout today. I added more weight to my lifts again today and had no problem with it. As for the drills I am really excited about how my swing is coming a long on the rings! The rings have really helped my progression in figuring out how to swing. Thanks a lot to Tom and Jesse for making them for me. I really appreciate it. Well here is the workout from today.
Sprints
6x100m
(This is how I  lift) lower body I lift 5-4-3-5-4-3(After each set I do with weight I immediately do 3 jump squats or single leg jumps with just body weight (This would be a set then I rest for 60-90sec)). For Upper body I lift 3x8(After each set I do with weight I immediately do 6 reps with no weight in the motion of the lift I was just doing(This would be a set then I rest for 60-90sec))

Lifting 
1)Power Cleans- 135,140,145lbs 145,150,155lbs
2)Bench- 150,155,160lbs
3)Step Up's- 65,65,65lbs 85,85,85lbs
4)Incline Bench- 125,130,135lbs
5)Dead Lifts- 160,165,170lbs 175,180,185lbs
6)Curls- 65,70,75lbs
7)Leg Extensions(Light Weight)3x10- 35,35,35lbs
8)Leg Curls(Light Weight)3x10- 35,35,35lbs
9)Over Head Pull Overs- 45,45,45lbs
10)3 Directional Calf Raises(10 reps w/weight each direction, 10w/o weight each direction)-155,155,155lbs
11)Dips- No weight
12)Split Squats- No weight
Circuit
1)Bubka's- 8reps,6reps,6reps
2)Mini Hurdle Drill w/o Pole- 10 reps
3)Mini Hurdle Drill w/ Pole- 10 reps
4)Grass Drill- 10 reps
5)Handstands- 10 reps(Hold as long as possible)
6)Ring Swing(Drive Knee Up)- 10 reps
7)Standing Plant Drill- 10 reps
Cool Down
1)Roll Out(Foam Roller)
2)Stretch
3)Ice
                                                             Here Is The Video

                                                                          

1-31-2011 Vault Practice

Hello!! Vault!!World!!, Today was awesome. I went from a 4 step on 14'6" poles to work on swinging to the top of the pole. Trying to do what I learned on the rings yesterday by keeping my hips tight. I thought it went very well. I still have a lot to work on but its going in the right direction. I thought my last steps on most of my jumps were better then they have been. Today was also my last day vaulting inside and it just started snowing today(Go figure). Well here is the video from today.

                                                                

1-30-2011 Drills/Lifting

Hello Vault World, Today was a Drills/Lifting workout. I upped the weights again and I think it went really well! I also thought that I should  mention that when I lift I only allow a 60 to 90 seconds rest between sets(The rest starts after I complete the jump squats after the lift or for non-leg lifts do the motion of the lift with out weight). This allows me to keep a good lifting pace since I lift alone and to train my body to recover quicker between sets. I believe it to be really beneficial to my training. As for the Drills I found out that on the rings when I keep my knee up during the swing I don't stay tight in my hips. This is what I am doing in the vault as well.  Here is the workout from today.
Drills 
1)"A" Skips over Mini Hurdle- Down and Back
2)"B" Skips over Mini Hurdles- Down and Back
3)Running over Mini Hurdles w/o Pole- 10 Reps
4)Running over Mini Hurdles w/ Pole- 10 Reps
(This is how I  lift) lower body I lift 5-4-3-5-4-3(After each set I do with weight I immediately do 3 jump squats or single leg jumps with just body weight (This would be a set then I rest for 60-90sec)). For Upper body I lift 3x8(After each set I do with weight I immediately do 6 reps with no weight in the motion of the lift I was just doing(This would be a set then I rest for 60-90sec))
Lifting
1)Bench-145,155,165lbs
2)Squats-165,165,165lbs 175,180,185lbs
3)Curls- 50,55,60lbs
4)Power Cleans-115,125,130lbs 135,140,145lbs
5)Over Head Pull-Overs- 35,35,35lbs
6) Incline Bench- 120,125,130lbs
7)3 Directional Calf Raises(10reps w/weight 10reps w/o weight)- 145,145,145lbs
Drills Part:2
1)Ring Swings(Drive Knee Up)- 10 Reps
2)Handstands(Holding as long as Possible)-10 Reps
3)Standing Plant Drill-10 Reps
Cool Down
1)Roll Out(Foam Roller)
2)Stretch